Cable Internal Rotation

How to do it

1. 01Sit next to a low pulley sideways (with legs stretched in front of you or crossed) and grasp the single hand cable attachment with the arm nearest to the cable. Tip: If you can adjust the pulley's height, you can use a flat bench to sit on instead.
2. 02Position the elbow against your side with the elbow bent at 90° and the arm pointing towards the pulley. This will be your starting position.
3. 03Pull the single hand cable attachment toward your body by internally rotating your shoulder until your forearm is across your abs. You will be creating an imaginary semi-circle. Tip: The forearm should be perpendicular to your torso at all times.
4. 04Slowly go back to the initial position.
5. 05Repeat for the recommended amount of repetitions and then repeat the movement with the next arm.

Alternatives & substitutions

Same movement pattern, same primary muscles — swap by what you have.